Weight Training Exercises, Workout Routines & Free Programs. Watch This Free Video Before Anything Else ! Click here to Watch this Free video to Discover 5 BIG Muscle Secrets ! Interested in getting your body super sized in the next 3. Got Weight Training, Muscle Building and Exercise Goals? Its time to get Excited. Choose Your Dream Body Now! Beachbody offers a wide range of fitness programs to help you get in the best shape of your life! All Fitness Programs; Best Sellers. The Best 10 Free Online Workout Programs for Men. Whether you’re body building or preparing for summer, it’s time to put on muscle. Build mass with these exercise routines and diet programs designed to help you. This strength training program. Strength Training 101 Heavy Lifting. This differs from bodybuilding and strength endurance programs. To build muscle, you need the right weight lifting routines and programs that guides you from beginner to advanced levels. Workout Routines and Programs. Are you looking for a 12 week weight lifting program? Try this program complete with weight lifting program and diet/supplement schedule. 20 Workout Programs with Weights. Techniques and Strategies Basics Workouts Weights and Resistance Training Tips Programs for Sports. Get weight lifting workouts, routines, exercises, programs, tips and more from the weight lifting experts at Men's Health. Pitbull Clothing - Workout Clothes, Bodybuilding Clothing and Fitness wear for men. The source for Stringer Tank Tops, Gym Pants, Tees and more. Weight lifting for fat loss is a great alternative to cardio and. This style of workout will be completely different than traditional weight-training programs. Guess what is the No. Athletic activity in the World? Its Weight Training to Build Muscle and Lose Weight. Guess how many people perform weight training exercises correctly? Less than 1. 0%. More people are doing Effective Weight Training today and reaching their Muscle Building and Weight Loss Goals. Don't let any more life pass away without results !!! Weight Training - The Proven Life Changer. Have you always been skinny? Or always over- weight? Or maybe you just want to be firm. Then weight training is the only solution. Effective Weight Training builds muscle, fastens metabolism, burns fat and is the basis of a strong, firm muscular body. Not to mention the health benefits. Weight Training is a proven life changer. How can We help you with Weight Training? It simply Adds Life to Life. This is not a website to sell products, supplements or any equipment. Its priceless for us . It has become an obsession, the purpose of our lives. Remember its far more easier to learn Correct Weight Training Methods than to unlearn wrong ones. Not to mention the time you will lose if you follow all the advice you get in the gym. The Best Weight Training Methods - Weight Training Systems All under one roof. How to Set a Weight Training Exercise Goal. Most people never do that right! The Most Effective exercises for each muscle group. Best Muscle Building Exercises and Workouts. The value of Aerobics and how to use it as effective fat burner. Exactly how to train for permanent weight loss. Flexible training program for each goal and life style. Tons of sample workouts to keep you excited and pumped. How to motivate yourself to maintain consistent efforts. Reviews of the Best Programs and Exercise Equipments. One of the Biggest Exercise Collection Database to reach any goal you have. And Much much more.. In short, tell me your Goal and I will give you the Plan. Period. Weight Training for Weight Loss Secrets - Discover how to Use Weight Training to Lose Weight and Get Ripped. Also reveals Six Pack Abs Secrets. Does this sound as if we are promising you a great body in a neat package with a pink ribbon tied around it? You bet we are, only if you make a promise too! Remember this promise is valid only if you make a promise. That is to USE these tips consistently day in and day out without excuses. And when it comes to Excuses remember.. Now there is NO excuse to fail. Remember Confusion is your only obstacle. With these tips your results will sky rocket. But one caveat though. Even the best plans in the world wont even make good wallpaper if they are not acted upon. I will provide you with all the tools, both Physical and Mental but its up to You to make efforts. Remember.. Our Exercise Tips + Your Efforts = Body Transformation. P. S. See Below for details. FREE Weight Training Ebook for awesome results. Its a. Value but yours free today. Just sign up to the Beat It! Newsletter on the. I will send you the ebook. Empty Promises or Real Results - Choose One. If you are looking for some quick fix methods to change your body then I am sorry as you will be sadly disappointed. Quick- fit schemes like quick- rich schemes never work. Put these time- tested Weight Training Exercises tips to work and I promise you the results. You have been lied to my friend. How many times have you tried to getter better body with worthless supplements and exercise machines. Its time to get serious about the way you look. Weight Training and Aerobics is the real secret to a firm muscular body. There is no other way. Case Closed. Again remember the formula for success - My Exercise Tips + Your Efforts = Body Transformation. Where do you begin. You cannot a achieve a target if you have none. Get serious about Weight Training Goal Setting and get on the highway to your dream body. No Nonsense Muscle Building by Vince Delmonte. Vince Delmonte's course is also called ? Then jump to The Muscle Building Section for the best exercises and diet tips. Want to lose Weight? The jump to the Weight Loss Section for amazing weight loss secrets. Want a 6 pack stomach or just flatten your abs? Then visit the Abdominal Exercises Section. Want to weight train for sports? Then here are the Weight Training for Sports tips. Or want to improve a specific body part? Then visit the Exercise Database for all exercises by body part. Before you start your Weight Training Journey. Make a firm commitment with yourself that you will get started and never give up. There is no point in half hearted attempts. And remember I am only an email away. Ask any help you can through the contact me page. Test your Body fat, Consult a Physician if you have any illness, diabetes, hypertension or any Heart Illness. Go to a near by gym and enquire the registration formalities, check the gym equipments and rest areas. Realize that Weight Training is the best way to change the way you look but it takes time. Not much but at least 2- 4 weeks before you see noticeable difference. Understand that the only difference between you and other who have great physiques you admire is your ability to get started and persist until you achieve your goal. I give you with the best Training Secrets but its up to you to put them into action and produce results. And share with me the story of your amazing transformation. You Start Here.. The Basics of Setting an Exercise Goal. Most People have no idea how to set an Exercise Goal, but people do not reach their exercise goals either. Your life is not a rehearsal. Important Terms in Fitness Training. Weight Training - Weight Training Exercises is the use of Resistance Equipment to help stimulate Muscle Growth, increase tone and strength. Weight Lifting - is a sport in which the subject's main goal to lift maximum weight for one repetition only. It is synonymous with Olympic Lifting. Workout Routines - Best Weightlifting & Bodybuilding Programs. Once you’ve decided that you want to build muscle, lose fat, increase strength or improve your body in any way, the first subject that always comes up is weightlifting workout routines. In order for you to get the best results as fast as possible, you must make sure your workout routine is designed specifically for you, your body, your experience level, and your exact goal. The problem is, there are a ton of different weightlifting factors to set up, and a ton of conflicting, confusing and all around horrible advice out there about how you should do it. Seriously. Just spend a few minutes searching around online for workout routines and you’ll come across thousands of different weightlifting and bodybuilding programs, plans, schedules, splits and methods that your head could explode. I’ve been there before, so I know exactly how annoying it is. That’s why I want to eliminate all of your confusion about workouts and programs right now by taking you through a FREE guide that will cover every major factor of weightlifting workouts and show you exactly how to create the workout routine that will work best for you. The 6 Factors Of A Perfect Workout Routine. In order to put together the best program possible, there are 6 weightlifting factors that we need to set up effectively. They are: Frequency: How often should you work out? Weekly Split & Schedule: How should your program be organized throughout the week? Intensity: Should you lift heavy or light weight? High or low reps? Volume: How many sets and reps should you do? Exercises: Which are best for you? Progression: How, when and why should you progress? To build muscle, lose fat or improve your body, you need to get each factor just right. Let’s figure out both. How many workouts per week? This answer is easy. The majority of the population should be doing 3 or 4 weightlifting workouts per week. Yes, it’s possible to get by with just 2, and it’s possible to still recover well enough to make 5 work. However, workout routines that consist of 3 or 4 total workouts per week are definitely most ideal and most often recommended for getting the best results possible. How often should you train each muscle group per week? On the other hand, this answer is a little more complicated. Luckily, I’ve already written an article that fully answers it: How Many Times Should You Work Out Each Muscle Group Per Week? Here now is a quick summary of what I explained works best: Beginners with ANY goal should train each muscle group 3 times per week. Intermediate or Advanced trainees whose #1 goal is building muscle, losing fat or just improving the way their body looks should train each muscle group about 2 times per week. Those mostly interested in JUST increasing strength or performance (rather than looks) should train each muscle group 2 or 3 times per week. So, if you’re a beginner to weightlifting (training for less than 6- 8 months correctly), stick with 3 times per week. If you are anyone else with pretty much ANY goal, training each muscle group about twice per week is what has been proven to work best in most cases. Training each muscle group once per week is the LEAST EFFECTIVE weightlifting frequency of all. Workout routines built around this lowered frequency work well for bodybuilders with amazing genetics and tons of steroid use, and it works fine for just maintaining muscle (rather than actually building it), but it sucks for everything else. It can still work if done right, it’s just NOT what works best. The Best Weekly Split & Schedule. Now that you know what weightlifting frequency will work best for you, you need to pick a weekly split and schedule that allows that ideal frequency to be reached. At the same time, it also needs to allow for optimal recovery and fit your own personal schedule. Here are some recommendations. It allows each muscle group (or key exercise) to be trained 3 times per week, which allows beginners to build muscle and increase strength at the fastest rate possible. For this same reason, it’s also ideal for people past the beginners stage whose #1 goal is increasing strength. The 4 Day Upper/Lower Split. Monday: Upper Body. Tuesday: Lower Body. Wednesday: off. Thursday: Upper Body. Friday: Lower Body. Saturday: off. Sunday: off. And here is the workout schedule that I personally use and most often recommend to pretty much EVERYONE besides beginners. It allows for each muscle group to be trained twice per week, which is what has been proven to work best for intermediate and advanced trainees. Many of the most effective workout routines on the planet use this split. A 3 day version of this upper/lower split is also possible and equally effective, which is ideal for people who can only manage to work out 3 days per week or would just prefer a slightly reduced weightlifting frequency. You’d just do upper, lower, upper one week, and then lower, upper, lower the next and keep alternating like that (with 1 day off between workouts and 2 days off at the end). The Push/Pull/Legs Split. Monday: Chest, Shoulders and Triceps. Tuesday: Back, Biceps. Wednesday: off. Thursday: Legs. Friday: off. Saturday: Chest, Shoulders and Triceps. Sunday: Back, Biceps. Monday: off. Tuesday: Legs. Wednesday: off. And here is one of the only true “body part splits” that I actually like. Most body part splits used in typical bodybuilding programs train each muscle group once per week. As I explained earlier, this is the least effective weightlifting frequency. However, this split avoids that. It’s slightly less frequent than the 4 day upper/lower split above, but still more frequent than once per week. The only problem with workout routines using this schedule is that the days the workouts fall on will vary from week to week, which could be a problem for people whose personal schedules aren’t that flexible (which is a big part of why I usually recommend upper/lower). Still, while there are a few other ways to make the push/pull/legs split work, this is probably the best of them all. My Recommendations. For beginners with any goal, the full body split is definitely my only recommendation. For everyone else, the 3 or 4 day upper/lower split is what I recommend most, with the push/pull/legs split being another great option if your schedule can make it work. For additional details on these splits as well as a few other variations, check out my article about workout plans and weight training splits. As for the typical once- per- week body part splits, leave them for the bodybuilders on every drug known to man. Us regular people with average genetics do best with these. The Best Intensity. As far as weightlifting workout routines go, intensity can have a few different meanings. In most cases (including this one), we’re talking about how heavy or light the weight you are lifting is. The heavier it is, the higher your intensity is and the less reps you’ll be able to do. The lighter it is, the lower your intensity is and the more reps you’ll be able to do. However, this could definitely be narrowed down quite a bit based on your specific goal: Doing 1- 6 reps per set is best for increasing strength. Doing 5- 1. 2 reps per set is best for building muscle. Doing 1. 0- 2. 0 reps per set is best for improving muscular endurance. Which means, for the majority of the people reading this, you’re most likely going to want to do between 5- 1. This is the rep range used in nearly all of the workout routines aimed at building muscle or improving the way your body looks. And for anyone wondering why I didn’t mention that higher reps were best for getting toned, it’s because they’re not. As I explain in my article about How To Get Toned & Defined, it’s pure bullshit. The Best Volume. Volume refers to the amount of work being done (sets, reps, exercises) in your workouts. This could mean total volume per workout, or per week, or per exercise, or per muscle group. Each is important, but the one we need to care about the most is total volume per muscle group. Because this is a crucial part of ensuring we’re doing enough to get results, but not too much to hurt recovery. Goals, experience level, and individual ability to recover play big roles in this answer. However, here is an amount that tends to be just right for most people. Now, the key words there are “per week.” Meaning, the same weekly frequency isn’t being used in all workout routines. Some people will train each muscle group once, twice or three times per week. Depending on that frequency, you’d need to divide that volume up among your workouts. Oh, and most people will do best sticking towards the middle of these ranges, not the high end. The Best Exercises. Now that you have a pretty good idea of how much volume to do, you need to figure out which exercises you’re actually going to do in your workouts to get that volume. There are hundreds of different weightlifting exercises to choose from, and each one can serve a different purpose and be more or less ideal for certain people’s bodies, goals and experience levels than others. In general however, the majority of the workout routines that people create should be based around the following exercises: Bench Press (flat, incline, decline, barbell or dumbbell)Rows (barbell, dumbbell, cable, chest supported or machine)Overhead Press (barbell, dumbbell, seated or standing)Pull Ups (various grips, chin ups or lat pull downs)Squats (back, front, split squats, lunges)Deadlifts (conventional, Romanian)There are definitely some exceptions, but for the most part, some variation from each group of compound exercises listed above should be included in virtually ALL workout programs and get most (or sometimes even all) of your attention. Beyond those, isolation exercises such as bicep curls, tricep extensions, lateral raises, leg curls, etc. It’s the only weightlifting component that MUST be in place in order for your workout to actually work and produce positive results.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
January 2017
Categories |